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How to Choose Milk


Got milk? Yes! Confusingly many different kinds, in fact, from organic to omega-3-fortified.

Though we’re drinking less milk than 30 years ago — women down about 19 gallons per year, mostly in cereal — it’s still an ideal way to get your calcium: One glass packs a quarter of the daily 1,000-milligram requirement (you should get 1,200 if you’re 51 or older).


Federal dietary guidelines suggest sticking to skim and low-fat milk to keep saturated fat levels down. OK, but how do you choose from there? We got the scoop on the new cartons in the dairy case.

Organic Milk

How to choose Milk

How to choose Milk

Must-know info: This milk comes from cows raised organically, meaning they eat feed grown without chemical fertilizers and pesticides. Some experts advocate for organic milk because they believe that the synthetic growth hormone given to many conventionally raised cattle can cause health problems, from early puberty to cancer.

Still, a study in the Journal of the American Dietetic Association found no significant difference in the level of hormones in organic and conventional milk.


“I don’t think there’s enough conclusive evidence that shows organic milk is healthier or safer than conventional, and both are packed with key nutrients,” says Elisa Zied, author of “Nutrition at Your Fingertips.”

Should you buy it? Sure, if eating (and drinking!) an organic diet is important to you. The jury’s out on its nutritional perks, though. True — research has shown that organic milk can be higher than the regular kind in omega-3 fatty acids, beta-carotene, vitamin E, and conjugated linoleic acid (a type of fat that may help lower cholesterol levels and boost bone formation).

But whether that’s true of the white stuff in your glass depends on such factors as where the cows who provided that milk were grazing. Plus, skim and low-fat milks are low in all kinds of fats — including heart-healthy omega-3s.

Ultra-pasteurized Milk

Must-know info: Designed to keep dairy products fresh for longer, ultra-pasteurized milk is heated to a higher temperature than regular, pasteurized milk (280 degrees Fahrenheit versus the usual 161), says Cary P. Frye, vice president of regulatory and scientific affairs for the International Dairy Foods Association. That means your milk can safely stay unopened in the fridge for up to 60 days (instead of 21).

Organic milk is often ultra-pasteurized, since it typically travels greater distances to stores; some non-organic brands also choose to pasteurize milk this way.

When it’s packaged in specially sterilized containers, then sealed to block light and air, you get shelf-stable milk (like Parmalat, or Borden’s shelf-stable line); it can sit unopened in your pantry for up to a year. Once opened, both kinds should be refrigerated and used within 7 to 12 days — a day or two longer than pasteurized milk.

Should you buy it? Milk that’s ultra-pasteurized isn’t any safer or more nutritious, but it could be a good pick if you’re slow to start a carton or like to buy in bulk. The shelf-stable kind is an excellent pantry staple (though some find it has a slightly burnt taste).

Fortified Milk

Must-know info: These “value-added” milks pack extra nutrients beyond the usual vitamins A and D, such as vitamin C, omega-3s, and fiber. Skim “plus” or “deluxe” milk contains milk powder, which adds calcium and protein (and more calories per glass), as well as whiteners or stabilizers to make it look and taste more like whole.

Should you buy it? Though it’s better to get nutrients from the source (say, fish for omega-3s), these milks can help fill the void. Fortified skim milk is a smart pick if you don’t like low-fat milk but want to avoid the fat and calories in whole.

Lactose-free Milk

Must-know info: Lactose-free milk is a godsend for those who can’t digest the sugar (lactose) in dairy. As many as 6% of Americans have some degree of lactose intolerance, meaning they may feel gassy, crampy, or nauseated, or have diarrhea, if they eat or drink dairy products.

Should you buy it? If you’re lactose-intolerant, this milk can help you get the calcium and vitamin D you need without gastric distress.

Alterna milks made simple

Rice, soy, and other nondairy milk is more common than ever, giving vegans, the lactose intolerant, and those with no special dietary needs an alternate pour for their cereal.

If you’re swapping one in for regular milk, make sure it’s fortified with calcium and vitamin D (unless it’s soy milk, which has the same amount of both nutrients as cow’s milk).

If you’re vegan, look for B12, too. Shoot for milks that say “unsweetened” — even plain varieties may contain extra sugar. Here, serving suggestions from Dreena Burton, author of “Let Them Eat Vegan”:

• Soy milk is a bit higher in healthy unsaturated fats than other nondairy milks, so it has a richer flavor ideal for creamy, savory sauces.

• Rice milk has a natural sweetness perfect for baked goods. (Tip: Use flavored rice milk and reduce the recipe’s sugar.)

• Coconut milk boasts a clean, fresh flavor that perks up plain old oatmeal, and it contains a special type of saturated fat that, studies suggest, raises your “good” (HDL) cholesterol, but not the “bad” (LDL) kind.

• Almond milk gives smoothies a nutty taste. One serving has half your daily requirement of vitamin E.

• Oat milk adds a light, milky creaminess (and filling, heart-healthy soluble fiber) to mashed potatoes.



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Weight Loss Exercise

Essential Fatty Acids and Weight Loss


Essential Fatty Acids and Weight Loss

Being overweight can lead to a world of negative consequences. It can affect your mental state and your physical health. Obesity and depression go hand in hand in many cases. And it’s not even just depression – the same is true of heart disease, stroke, diabetes, asthma, skin conditions and even certain cancers. If you’re overweight, it truly is in your best interest to do something about it as soon as you possibly can.

Certain essential fatty acids can help with just this. Doesn’t it sound strange that FATTY acids can help you lose weight? Well, strange as it may sound, it’s completely true.

What are Essential Fatty Acids?

Essential Fatty Acids and Weight LossEssential fatty acids (EFAs) are known as good fats because they help to improve your health in a variety of ways. We can’t synthesize them on our own, so we have to get them through food sources. They are basically long chain fatty acids that are unsaturated. EFAs can be derived from oleic, linoleic, and linolenic acids. Omega 3 fatty acids and Omega 6 fatty acids fall into the essential category. Omega 9s are important for our health, but they’re not classified as essential because our bodies can manufacture small amounts of it.

Most people are deficient in Omega 3s, while consuming an excessive amount of Omega 6s. Bring your body into balance and burn more fat by consuming additional Omega 3s.

Omega 3 fatty acids increase your metabolic rate when you consume them consistently. A few simple changes to your diet and you’ll burn more calories all day long – even when you’re sleeping. In addition to that, they prevent some fat from forming in the first place. People who eat fatty fish have less of their blood sugar converted to fat. And the amount of enzymes that metabolize fat are increased as well.

Omega 3 for Muscle growth and Metabolization

These fatty acids will also help with muscle growth, by encouraging the metabolism of protein. When protein is metabolized, it’s broken down into amino acids before it can be used by the body’s muscles. Since Omega 3s improve this process, muscles have access to more of the amino acids they need to repair themselves and grow.

Maybe you’re thinking that you don’t really care about growing muscles, but if you’re interested in losing fat, it’s something you should consider. Muscles burn calories around the clock, just to live. The more muscle you have, the more calories you’re going to burn. You’re boosting your metabolism, making weight loss that much easier on you. Plus you don’t even have to bulk up if you don’t want to. Larger muscles don’t necessarily have to obvious. Every little gain makes a difference when it comes to fat burning.

Another thing these good fats will do is help you to feel fuller faster. It provides the nutrients your body actually needs, so your brain gets the signal that you’re satisfied sooner. You consume less calories and still feel just as full.

Omega 3 and Cell Oxygen

But Omega 3s don’t stop there. They also provide your body with the tools to better oxygenate your cells. When your cells are adequately oxygenated, you’ll find that your energy levels increase. You’ll be able to push harder during workouts. This is important because you’ll burn a lot more fat by working out furiously than you will be working out leisurely. You’ll also be more likely to be naturally active throughout the day as a result of this increased energy. That’s good news, considering the fact that people who move around throughout the day are more likely to be slim than people spend a lot of time sitting around, even if they hit the gym for an hour everyday!

So, how can you get more of these awesome fatty acids in your diet? Look to coldwater fish such as salmon, herring and mackerel.  These type of fatty fish both improve your health and help with weight loss, while pleasing your tastebuds at the same time! Smaller amounts are also found in meat and eggs. Avacados and most seeds are good plant based sources of some Omega 3s, also. If you suspect you’re not getting enough via your diet, you may want to consider a krill or fish oil supplement.

So, enjoy those Omega 3s a little more often because these special fatty acids will do you body a lot of good. You’ll be rewarded with more energy, clearer thoughts, a healthier body and a slimmer waistline!

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Omega 3 Benefits outweigh Mercury Concerns



Last week one study said that Omega 3 vitamin benefits were overstated. Today another university study says that Omega benefits outweigh mercury concerns.

Confusing? I agree. Lets look at studies but always do what long term we know that is right. Eat good healthy food.

A team of researchers has conducted a study which found that the health benefits of fish outweigh the negative impacts when consumers choose wisely.

Healthy Salmon Steak

Healthy Salmon Steak

The joint study out of Sweden and Finland aimed to create a risk-benefit model that would shed light on the risk of mercury consumption, versus the value of omega-3 fatty acids, which have been linked to everything from heart health to cognitive function and improved eyesight.

Published in the October issue of the American Journal of Clinical Nutrition, the study examined mercury levels and omega-3 concentrations in the hair and blood samples of 361 Swedish men and 211 men from Finland, all of whom had suffered from a heart attack.

Is there Much to Worry About?

While methyl mercury in fish may, indeed, pose a health risk, even a small change in fish consumption was found to prevent 7 percent of heart attacks in men, as long as mercury levels remained low.

Eat fish, but avoid large predatory species like pike and perch which contain a lot more mercury than smaller ones.

The Food and Drug Administration also offers a consumer’s guide to different types of fish,

  • Advising against the consumption of shark, swordfish, King mackerel and tilefish for their high mercury content.
  • Five of the most commonly eaten types of seafood low in mercury are shrimp, canned light tuna, salmon, pollock and catfish.
  • Eat up to 12 ounces (the equivalent of two average meals) a week of fish and shellfish that are low in mercury.
  • Opt for canned light tuna over albacore tuna, which contains more mercury.

Do you eat a lot of fish? I know that I do not but should really look at eating more. Fish is high in good fats like Omega 3‘s and more importantly it helps to diversify our diet and make it fuller and richer which is good for most people.

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